MON March 17/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Bench press 4x 5-7 – across
B. Complete in 75sec;
– 4-6 bench press @ 20% less load than above
– 8-12 pull-ups
– Double rope undulations for the remainder of 75 sec
Every 4min x 4 rounds
Record – bench load
WOD Guidance
a. Build up to a heavy set of 4 reps and then settle in for 4 sets across at that load.
b. Drop loads (think back off sets for the HIIT interval) and be sure that pull-ups are unbroken and the transitions quick to the rope for max effort undulations.
TUES March 18/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Front squats 4 x 3-4 across
B. AMRAP in 6 minute of;
– 45/65# thrusters
– Push-ups
1.2.3.4.5.6.7.8….
Rest 3 min – repeat.
Record – front squat loads, reps in both rounds 1+2 of b.
WOD Guidance
a. Front squats – load warm-up sets and build to heavy set of 4 then complete 4 more for sets across.
b. Light thrusters and push-ups – yikes.
WED March 19/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
REST DAY
A. Strong man aerobic intervals;
7 minutes at each station in teams of 4 – rotate through partners completing;
– Two widths moderate load yoke walks
– 5 Axle push press @ moderate loads
– Two lengths farmers walk at moderate loads
– 2 Stone lifts to chest – light/moderate load
– 4 High box jumps
Record – attendance
WOD Guidance
a. Keep all loads light to moderate for the aerobic interval if loads are too heavy then the aerobic component is lost. Each partner must do the desired number of reps at each station before rotating o the next partner.
THURS March 20/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
A. Tire flips – 2 x one gym length for time – rest as needed
B. AMRAP in 5 minutes
– 8 ring rows
– 8 push-ups
– 16 sit-ups
– 16 squats
Rest 5 min – repeat
Record – time for tire flips, reps in b.
WOD Guidance
a. One full length of the rig (64 feet) – start with the tire standing on end behind the line of the end of the rig. On go push the tire over and start flipping. Once any part of the tire reaches the end of the rig – time stops.
FRI March 21/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
CF 14.4 GAMES WOD
Record –
WOD Guidance
SAT March 22/14
WARM-UP – 8 laps around the room. Followed by gym lengths of; walking high knee pulls, butt kickers, toy soldiers (alternate forward and at a 45), 1 minute bottom squat, 45 sec deep lunge (spiderman)/side, 10 supermans with 2 second hold at top.
WOD –
REST DAY
TBD
Record –
WOD Guidance
SUN March 23/14
CF Games WOD 14.4 repeat.
